Protein is an essential macronutrient that plays many important roles in the body. Getting enough high-quality protein in your diet is important for women of all ages. The amount of protein needed per day can vary based on factors like age, activity level, health conditions, and weight goals.
How Much Protein Do Women Need?
The Recommended Dietary Allowance (RDA) for protein intake set by the National Institutes of Health is 0.8 grams of protein per kilogram of body weight per day for adults. This equates to:
- 56 grams per day for the average sedentary woman
- 46 grams per day for the average sedentary elderly woman
However, many experts believe the RDA underestimates the average protein needs, especially for active individuals or those trying to lose weight. Higher intakes up to twice the RDA (1.6 grams per kg or 0.73 grams per pound) are likely beneficial.
Here are general protein recommendations for women based on activity level:
| Group | Protein Needs |
|---|---|
| Sedentary (little to no exercise) | 0.8 grams per kg (0.36 grams per pound) |
| Moderately Active (light exercise 1-3 days/week) | 0.8-1.0 grams per kg (0.36-0.45 grams per pound) |
| Active (intense exercise 3-5 days/week) | 1.0-1.2 grams per kg (0.45-0.55 grams per pound) |
| Very Active (intense exercise 6-7 days/week) | 1.2-1.6 grams per kg (0.55-0.73 grams per pound) |
As an example, a 140 pound (64 kg) moderately active woman would need about 64-77 grams of protein per day. A 185 pound (84 kg) very active woman would need 101-134 grams per day.
When to Consume More Protein
Certain populations may benefit from higher protein intakes. These include:
- Strength athletes and bodybuilders: Up to 2 grams per kg or 1 gram per pound to build and maintain muscle mass.
- Endurance athletes: 1.2-1.7 grams per kg to recover from training.
- Pregnant women: 1.1 grams per kg to support fetal development and lactation.
- Older adults: At least 1-1.2 grams per kg to maintain muscle mass and bone strength.
- Dieters: 1.2-1.6 grams per kg or 25-35% of total calories to preserve muscle while losing fat.
Benefits of Adequate Protein Intake
Consuming enough protein provides the following benefits for women:
- Builds and repairs tissues: Protein is the main building block of muscles, bones, skin, hair, and nails.
- Maintains muscle mass: Protein prevents age-related muscle loss and sarcopenia.
- Boosts metabolism: Protein has a higher thermic effect than carbs or fat, burning more calories during digestion.
- Suppresses appetite: Protein increases satiety, helping control hunger and calorie intake.
- Lowers blood pressure: Replacing refined carbs with plant or animal protein can lower blood pressure.
- Supports weight loss: Higher protein diets lead to more fat loss compared to lower protein diets with the same calories.
- Reduces bone loss: Adequate protein helps maintain bone mineral density and reduces fracture risk.
Good Sources of Protein for Women
To meet your daily protein targets, focus on including these high protein foods in your diet:
- Lean meats: Chicken, turkey, lean beef, pork.
- Fish: Salmon, tuna, halibut, cod, trout.
- Eggs: Whole eggs are a highly nutritious protein source.
- Dairy: Milk, Greek yogurt, cottage cheese, cheese.
- Legumes: Beans, lentils, chickpeas, peas.
- Soy foods: Tofu, tempeh, edamame.
- Nuts and seeds: Almonds, walnuts, peanuts, chia, hemp.
- Protein powders: Whey, casein, soy, pea protein supplements.
Aim for a variety of protein sources each day for the best amino acid profile. Vegetarians can meet needs by combining plant proteins.
Healthy Approaches to Increase Protein Intake
Here are some easy diet tips to increase your daily protein intake:
- Eat eggs or Greek yogurt for breakfast.
- Snack on nuts, protein bars or shakes.
- Add beans, lentils or tofu to salads and bowls.
- Choose animal or plant protein at every meal.
- Substitute wraps or lettuce boats for sandwiches.
- Drink milk or enjoy small amounts of cheese.
- Select higher protein versions of foods like Greek yogurt.
Focus on nutrient-dense, minimally processed sources of protein whenever possible for good health.
Signs Your Protein Intake May Be Too Low
Some signs and symptoms that indicate you may need to increase your protein intake include:
- Inability to build or maintain muscle mass
- Slow post-workout recovery
- Hair loss or brittle hair and nails
- Constant hunger and cravings
- Fatigue, low energy and poor concentration
- Slow wound healing
- Fluid retention or swelling in the limbs
Increasing protein, reducing calories moderately, and strength training can help resolve low protein issues.
Is Too Much Protein Harmful?
The majority of healthy adults can safely tolerate more than the RDA for protein. However, extremely high intakes exceeding 3-4 grams per kg daily may potentially lead to side effects such as:
- Gastrointestinal issues like diarrhea
- Kidney problems in those with existing issues
- Calcium loss from bones when combined with low calcium intakes
- Dehydration and electrolyte imbalances
Very high protein diets also mean lower intakes of carbs and fat, which long term may increase risks for certain deficiencies.
How Much Protein Can You Absorb Per Meal?
There is no definite limit to how much protein you can consume in one meal or sitting. The body appears to have an incredible ability to adapt to digest and absorb high amounts of protein.
That said, around 20-40 grams of protein per meal is recommended to maximize muscle protein synthesis. Consuming protein above this amount does not appear to provide additional benefit.
Protein Intake for Women Over 50
Maintaining muscle mass becomes more challenging with age due to reductions in hormones, activity levels and protein synthesis rates. Experts suggest women over 50 should aim for:
- At least 1.0-1.2 grams of protein per kg daily
- Up to 1.5 grams per kg if engaged in strength training
- 20-30 grams of high quality protein per meal
Adequate vitamin D and calcium intakes also help preserve muscle and bone strength in mature women.
Protein Needs During Pregnancy and Breastfeeding
Pregnant women need extra protein to support fetal growth and development. The enhanced RDA during pregnancy is 1.1 grams of protein per kg per day. This equals:
- 68 grams per day for a 150 pound woman
- 81 grams per day for a 180 pound woman
During breastfeeding, the RDA increases to 1.3 grams per kg per day to account for protein in breast milk. Consuming extra high quality protein ensures the growing infant gets the nutrients they need.
How to Calculate Your Protein Needs
Follow these simple steps to determine your individual protein requirements:
- Multiply your weight in pounds by 0.45 to calculate your weight in kilograms.
- Choose an activity factor based on your activity level:
- Sedentary: 0.8 grams per kg
- Moderate: 1.0 grams per kg
- Active: 1.2 grams per kg
- Very active: 1.5 grams per kg
- Multiply your weight in kg by the activity factor to determine your ideal protein intake per day.
For example, a 140 pound woman with a moderate activity level needs about 64 grams of protein per day:
- 140 lbs x 0.45 = 64 kg
- Moderate activity factor: 1.0 grams per kg
- 64 kg x 1.0 = 64 grams
Should You Track Your Protein Intake?
Tracking protein intake for a few days can be helpful to get a feel for how much you typically consume. Apps like MyFitnessPal or Cronometer make it easy to log your food intake and macronutrients.
However, tracking protein meticulously or long term is not necessary for most healthy people. Simply focusing on including quality protein sources at meals and snacks is an easy strategy to ensure you meet your daily needs.
High Protein Foods to Add to Your Diet
Here is a day of sample high protein meals and snacks to get over 90 grams of protein:
- Breakfast: Omelet with cheese and veggies plus Greek yogurt: 30 grams
- Snack: Whey protein shake: 25 grams
- Lunch: Chicken salad sandwich on whole grain bread: 20 grams
- Snack: Cottage cheese and fruit: 15 grams
- Dinner: Salmon with lentils and asparagus: 25 grams
Is Timing of Protein Intake Important?
Research shows the timing of protein intake around exercise is not as important as once believed, especially if you get enough total protein throughout the day. That said, these protein timing tips may be beneficial:
- Pre-workout: 20-40 grams of protein before training
- Post-workout: 20-40 grams within 1-2 hours after training
- Before bed: 30-40 grams to optimize overnight muscle recovery and growth
Hitting these protein targets may be advantageous, but exact timing does not appear to be critical.
Bottom Line on Protein Needs
The majority of women should aim for at least 1.0-1.5 grams of protein per kg of body weight daily. This equates to:
- Sedentary: 0.8 grams per kg (0.36 grams per pound)
- Moderate: 1.0 grams per kg (0.45 grams per pound)
- Active: 1.2 grams per kg (0.55 grams per pound)
- Very active: 1.5 grams per kg (0.68 grams per pound)
Active, pregnant, older and dieting women may need up to 2.0 grams per kg. Include high-quality protein from both plant and animal sources at meals and snacks to meet your needs for optimal health.
